Workout of the Day
TAX DAY!
2 Rounds of:
AMRAP 5 Min
Bike Calories
*At “3,2,1, Go!” and every minute on the minute, perform 5 Toes to Bar
Rest 3 Min
AMRAP 5 Min
50 Double Unders
9 Burpees
Rest 3 Min
Notes
Take your first round through this at an 80-85% aerobic effort, working hard but in control of your breathing and nowhere close to red-lining. In the second round, our goal is to meet or beat our first scores. Push yourself to the degree your capacity allows. This might be as much mental as it is physical. Can you squeeze out a few more reps on the second go?
TTB:
A. 3-5 Kipping
B. 3 Strict
C. 7 v-ups or tuck-ups
Double Unders:
A. 20-40 reps
B. 30 sec practice
C. 5 DU attempts + 50 single unders
Burpees:
A. 7 full reps
B. 5 full reps + 4 no-push-up
C. 9 no-push-up
CrossFit Group Class Programming Template (WK5/8)
Joey doing a great job keeping his shoulders above the bar in the 1st pull of the clean
The Pulls of the clean?
The olympic lifts can be conceptually segmented into three phases or “pulls”. Each one has a particular range of motion and intent associated with it. Here are the three pulls as they relate to the clean:
First Pull: Controlled, patient lift from the floor to the knees. Focus is on maintaining back tension, balance over midfoot, and keeping your chest over the bar.
Second Pull: From knees to hips. This is where you build speed and power. Keep the bar close, stay connected, and finish tall with a violent extension of the hips, knees, and ankles.
Third Pull: Here is where you change directions to not pull the bar up, but rather pulling yourself under the bar. We’re looking for a quick turnover of the elbows, fast drop into the front rack, and meeting the bar with aggression and stability.
Can you see all three pulls in this slow motion video?
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